Thursday Nov 30 |
 | running 20:00 [3] | |
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| 2 miles from alpine shop to parents in snow/sleet w/ 15# pack |
| running 25:00 [3]2.5 mi (10:00 / mi) | |
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| from bus stop chippewa along river des peres, park, cemetery, 15# pack, sneet. Old Montrail trail shoes and thick smartwool socks held up well thru icy puddles, slush, etc. Outside wet, feet dry.
Wish I had worn the Icebugs though, we get so few opportunities and there was a little traction slip with each stride. |
Wednesday Nov 29 |
| running warm up/down 10:00 [2]1.0 mi (10:00 / mi) | |
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| to hardware store and back - whew. feels like i haven't run for 2 weeks. |
| biking 35:00 [3]9.5 mi (3:40 / mi) | |
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| to paint store, and target, back w/ heavy pack. |
| biking 1:10:00 [3]14.5 mi (4:49 / mi) | |
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| return w/ heavy pack |
Monday Nov 27 |
| biking warm up/down 35:00 [2]8.5 mi (4:07 / mi) | |
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| nursing home - that beautiful place - out and back, patly w/ grocery pak. pretty tired |
| yoga warm up/down 15:00 [1] | |
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Sunday Nov 26 |
| biking 2:30:00 [2]40.0 mi (3:45 / mi) | |
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| "Cranksgiving" - charity ride where we rode to different supermarkets around town and bought groceries for a food pantry. Sentiments and fall skies were sweet, great time. (Includes riding from my house to Bicycle works and back home-deducted shopping time) |
Saturday Nov 25 |
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| Event: SLOC 3-hour Turkey O
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| biking warm up/down 48:00 [2]12.0 mi (3:59 / mi) | |
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| to and from ricks house w/ pack |
| orienteering race 3:00:00 [3] | |
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| turkey '0'. details later. |
| orienteering warm up/down 20:00 [1] | |
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| about 1k returning from setting out water |
Friday Nov 24 |
| biking 1:00:00 [2]14.0 mi (4:17 / mi) | |
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| to nursing home, 'intersection survey, and then home w/ Rick. Varying from extremely slow to moderate, trying to save energy. |
Thursday Nov 23 |
| biking 1:15:00 [3]19.0 mi (3:56 / mi) | |
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| to nursing home and then shopping, return w/ 30# pack. Cross tires, gravel way by river despair etc. |
| 'weight' training 15:00 [2] | |
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Wednesday Nov 22 |
| running 1:30:00 [3]11.0 mi (8:10 / mi) | |
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| starting slow w/ bags of recycling, then to parents for thanksgiving - its a long story. 1:07 then from light rail station back home 23:00 |
Tuesday Nov 21 |
| hiking 20:00 [1] | |
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| Walked to recycling center in park w/ large pile of cardboard bungeed to my back with 2 pairs of hitched used inner tubes wrapped around the pile. Made good straps for picking up and carrying like a backpack, but bounced a little too much. left my hand free to carry another sack of recyclables. |
| running warm up/down 10:00 [2]1.0 mi (10:00 / mi) | |
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| jog back from recycling. |
Monday Nov 20 |
| biking 1:25:00 [2]24.0 mi (3:32 / mi) | |
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| errands, and early thanksgiving celebration, and a flat on the way home. I had 2 new tubes, pump and patch kit and still had to walk the rest of the way home. Couldn't find the leak in the old tube, one spare had a shrader valve and couldn't find the adapter to the pump, and the second spare was too big, and i guess looped over itself in the tire somehow because no matter how much i pumped it would not fill. Arghh! |
Sunday Nov 19 |
| biking tempo 50:00 [4]14.0 mi (3:34 / mi) | |
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| cross bike race - it doesnt take long to get out of tune, even the very modest tune I was in. no race last week, lots of running and not much biking reallly did me in. |
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| C • Sorry I didn't get back to you... 5 |
| biking warm up/down 15:00 [2]4.5 mi (3:19 / mi) | |
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| before cross race |
| biking 30:00 [3]8.0 mi (3:45 / mi) | |
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| test riding really light mountain and road bike from the cannondale demo truck. great bikes. |
| biking 47:00 [3]12.0 mi (3:54 / mi) | |
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| riding home from parents, cross bike and tires |
Saturday Nov 18 |
| biking 20:00 [2]6.0 mi (3:19 / mi) | |
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Friday Nov 17 |
| biking 35:00 [3]8.0 mi (4:22 / mi) | |
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| nursing home round tripper - cross |
| biking 24:00 [2]6.0 mi (3:59 / mi) | |
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| errand |
Thursday Nov 16 |
| biking 35:00 [2]9.0 mi (3:53 / mi) | |
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| to and from nursing home - road. back w/ 30# pack |
| running 52:00 [3]6.0 mi (8:39 / mi) | |
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| to Lowe's and back thru cemetaries and Carondolet Park, to pick up some light bulbs. 40 deg. - did not feel cold. |
| yoga 10:00 [1] | |
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| stretch after run |
Wednesday Nov 15 |
| biking warm up/down 20:00 [2]6.0 mi (3:19 / mi) | |
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| to dentist, light rain, cool. felt smooth, made me want to get back out and ride more. i'll think of something. |
| running 34:00 [3]4.25 mi (7:59 / mi) | |
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| to/from carondolet park via cemetaries, thus 70% off road. 45 degrees and raining, single midweight undershirt, precip rain jacket and running shorts worked well. glove liners got soaked and hands started feeling a little cold but not bad. |
| orienteering 23:00 [2]2.75 km (8:22 / km) | |
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| Carondolet Park. it had gotten dark and was raining, no headlamp. did criss cross legs as memory legs, still had to glance at the map approaching the control. map-contrary vegetation an issue on some of the final approaches. |
Tuesday Nov 14 |
| yoga 12:00 [1] | |
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| running 45:00 [3]5.75 mi (7:49 / mi) | |
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| Excellent steady state run - no faltering or bursts of speed that uss. tear down my concentration and endurance.
All away from auto traffic except 2 major road crossings and 2 bridge crossings.
Smashed kneecap felt a little loose and stiff, but since I'm able to run 2 days after injury, I can't complain. In general, I feel so blessed that this body seems to be durable enough to weather multiple potential training-ending injuries in rapid succession. Of course, if I weren't such a clutz I guess they wouldn't happen in the first place. |
| yoga 10:00 [1] | |
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| abs and stretching after run |
Monday Nov 13 |
| biking 38:00 [2]8.0 mi (4:44 / mi) | |
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| rotational/elliptical therapy for my smashed knee - in other words, ride to nursing home and back. Oddly, I feel strong - bodes well for endurance events coming up.
knee damage appears to be nothing big structurally: bruised ligaments etc. |
Sunday Nov 12 |
| orienteering 1:45:00 [4] | |
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| reasonable though sluggish through control 11. then, major nfl action. crash, splat, rocks on knees,
bonk, sugar deprivation, circles, totally insane orienteering like a rat with half a brain. |
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| C • 105 minutes really isn't bad f... 4 |
| biking 25:00 [3]8.0 mi (3:08 / mi) | |
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| home from Marks house after meet, reasonable pace - hot food, the great motivator. |
Saturday Nov 11 |
| biking 50:00 [2] | |
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| misc. access biking - linking up w/ public transportation |
| biking 45:00 [3] | |
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| test riding mountain bikes at castlewood - an inspired Trek employee gave me a $6000 carbon FP bike to test ride. It was like wow, but when I left the park i rode up a trail i had descended w/ the carbon w/ my no-suspension cross bike. Not to say that the carbon didn't make me a much better rider than i am. |
| biking 25:00 [3] | |
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| access on the cross bike to the castlewood flats where I wanted to run |
| orienteering 40:00 [3] | |
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| orienteering on the flats - not many features, but that might make it easier. sort of a zen garden of orienteering. |
Friday Nov 10 |
| biking tempo 12:00 [4]3.5 mi (3:25 / mi) | |
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| 'road' route to the nursing home - i was in a hurry, some of it is still through the shopping center parking lots, so not exactly hammering the whole way |
| biking 30:00 [2]7.5 mi (3:59 / mi) | |
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| errands via several different stops along metrolink, that and the bike path keep most of the trip out of harms way. easy, relatively fast and fun! |
| running intervals 25:00 [3]3.25 mi (7:41 / mi) | |
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| run home dark park/cemetary. 6 x fast 1:30, recover 2:30, more or less |
Thursday Nov 9 |
| biking 39:00 [2]10.0 mi (3:53 / mi) | |
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| more errands in 70 degree weather, some with 5-20# pack |
| 'weight' training 30:00 [2] | |
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Wednesday Nov 8 |
| biking tempo 20:00 [4]7.0 mi (2:52 / mi) | |
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| errands around the hood, but really just an excuse to get out into this 70 degree weather we're having. pick up client dwg., bank, hardware store, friends house, etc. |
| biking intervals 20:00 [3]6.0 mi (3:19 / mi) | |
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| same errands - recovery |
| running 23:00 [3]2.75 mi (8:22 / mi) | |
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| jog thru cemetary, around park. |
Tuesday Nov 7 |
| yoga warm up/down 15:00 [1] | |
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| biking warm up/down 45:00 [2]12.0 mi (3:45 / mi) | |
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| to printer, job site, library, target, etc. |
| running 53:00 [3]5.5 mi (9:37 / mi) | |
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| through cemetary and park, along drainage channel to Metro station, just about all off road, then shopping and back w/ 15# pack. This is going to be a popular run for me as Christmas shopping season nears, and u-name-it shop-till-you-drop is available close to the Brentwood station. |
| yoga warm up/down 10:00 [1] | |
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| waiting for prints @ printers |
Monday Nov 6 |
| biking warm up/down 40:00 [2]8.5 mi (4:41 / mi) | |
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| to nursing home and back, light rain, 'cross' |
Sunday Nov 5 |
| biking warm up/down 15:00 [2]3.5 mi (4:17 / mi) | |
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| warmup before race, rode w/ map for the first lap. Map desn't show some of the buildings. 1:15000 sure is tiny, it seemed like a lot of riding to get around a small segment of the map. |
| biking 50:00 [5]15.0 mi (3:19 / mi) | |
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| Cyclocross race at Jefferson Barracks. Reversed some of last weeks course, and added a lopp around one of the wooded 'islands'. A lot of it was still on the cross-country running course, and I learned quickly to follow the white stripe for the running course where the ground was packed down the most. Got into a good rhythm of breathing and concentating early, stayed w/ it pretty much without fading too much at 2/3, then pushed somewhat the last 2-3 laps. Not a bad race given what I have to work with. |
Saturday Nov 4 |
| biking warm up/down 28:00 [2]7.0 mi (3:59 / mi) | |
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| errands |
Friday Nov 3 |
| 'weight' training 15:00 [2] | |
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| yoga 15:00 [1] | |
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| biking 1:15:00 [3]20.0 mi (3:45 / mi) | |
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| errands: included some tempo sections and some sections w/ 20# pack |
Wednesday Nov 1 |
| biking long 1:40:00 [3]24.0 mi (4:09 / mi) | |
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| ride to parents house into north wind, and then tired back |
| orienteering 59:00 [3]3.5 mi (16:50 / mi) | |
| shoes: vj twister |
| my navigation was terrible, mad several errors w the %$&% compass. Makes me want to throw up! Besides, borrowed car to go out to Greensfelder, and that put me in a bad mood. |
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| C • training? 2 |
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| C • training? 1 |
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| C • training? 1 |
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| C • training? 1 |